https://pogamat.com/blogs/pogamat-blog.atomPogamat - Pogamat Blog2017-09-26T23:23:05-06:00Pogamathttps://pogamat.com/blogs/pogamat-blog/5-bedtime-habits-that-can-help-you-lose-weight2017-09-26T23:23:05-06:002017-10-10T07:39:20-06:005 Bedtime Habits That Can Help You Lose WeightAlexandra Halleran
Do you feel like you are on a mission to lose weight but simply aren’t seeing the results? If you feel that you are successfully implementing a solid exercise routine coupled with a healthy diet and still aren't seeing a change, maybe you are falling short in areas that you didn't even realize were affecting [...]

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Do you feel like you are on a mission to lose weight but simply aren’t seeing the results? If you feel that you are successfully implementing a solid exercise routine coupled with a healthy diet and still aren’t seeing a change, maybe you are falling short in areas that you didn’t even realize were affecting your weight. For example, have you taken into consideration your sleep routine? Further, if your typical bedtime habits include any of the following, you may need to reconsider these unhealthy tendencies (and start implementing bedtime habits that can help you lose weight)….

Eating late dinners

Snacking on junk food or binging on ice cream before bed (I am way too familiar with this and trust me, the struggle is real!)

Drinking caffeine in the evenings

Falling asleep with the television or lights on

If any of the above sound familiar, you may want to consider changing up these various and seemingly random habits. By being mindful of the habits you are doing prior to bedtime and shifting your focus to getting a good night’s sleep, you may begin to see a difference.

Are you doing the most obvious things correctly in an effort to lose weight (such as regular workouts and maintaining a healthy diet), but still feel like you aren’t seeing a positive outcome? Perhaps you need to look at the smaller things you hadn’t considered that might be having a negative impact on results. Maybe these particular things never even crossed your mind as being related to weight gain or loss; except for the ice cream indulgence… you were pretty sure wasn’t going to help you in the losing weight department! But it was so worth it! Let’s dive in and break down how important it is to get a good night of sleep and in return, increasing your chance of losing weight for good. We will also take a look at changing just a few items leading up to your bedtime that will further aid in weight loss.

The aforementioned habits are a few areas that may be contributing to weight gain. Not to worry; these insider secrets on how to make small alterations to your evening pattern will give you weight loss results that you didn’t think were possible. The best part? There is a lot that is happening while you are asleep. If you can be disciplined enough to make a few habit changes, you’ll be well on your way to getting healthier and losing weight while you are snoring the night away!

It is important to note up front that if you want to lose weight, without a caloric deficit, you will never lose fat. Therefore, your metabolism needs to burn more calories than you consume every day. There are plenty of things that can help you in this area, such as eating specific food and small frequent meals throughout the day, having a disciplined exercise routine, etc. We will save that for another discussion. Let’s start with making some simple changes to our nightly routine and go from there!

5 Bedtime Habits That Can Help You Lose Weight

Get a good night of sleep

Leading off with the biggie! It is no secret that there is substantial science linking sleep and weight loss and that sleep patterns specifically impact weight. On average, the less people sleep, the more they weigh and the more likely they are to gain. University of Michigan researcher Michael Sivak found that replacing one hour of inactive wakefulness—such as watching television—with sleep can result in a 6 percent reduction in caloric intake.

Reasons for this are mostly biological and include:

– Insufficient sleep affecting the hunger hormones, ghrelin (which is produced in larger doses with less sleep and signals appetite and the need to eat) and leptin (which drops as you get less sleep and cues the brain to stop eating).

– Sleep impacts metabolism, plain and simple. Harvard Women’s Health Watch found that chronic sleep deprivation may cause weight gain by changing the way the body processes and stores carbohydrates and altars hormone levels. Studies have shown that fat cells need sleep to function properly. Another study from the University of Chicago discovered that not getting enough sleep reduced one’s ability to respond to insulin (a hormone that regulates metabolism and energy).

While these are two very significant reasons as to how sleep impacts weight loss, we are barely scratching the surface as just how important sleep is in connection to staying healthy and keeping fit.

Sleep in Complete Darkness

Piggybacking off of the above importance of sleep, no food or supplement can simulate the far-reaching health benefits of a good night of sleep. That being said, certain supplements support lifestyle changes and promote more consistent sleep throughout the night. One such supplement is melatonin, a natural hormone.

Melatonin helps regulate the body’s circadian rhythm or sleep/wake cycle. At night, the brain produces melatonin to help trigger sleep. The production of melatonin varies in part to light exposure. Your body creates more melatonin when it is in total darkness. Studies have shown that women who sleep in dark rooms are less likely to be overweight when compared to those who sleep in rooms with the lights on.

Some things you can try in order to achieve more darkness are making sure to turn off the tv or nearby electronics, ditch the night light, or getting some dark colored or blackout curtains to put over the windows. You can also use a sleep mask, which will also help to block out as much light as possible.

Furthermore, scientific analysis shows promising treatment results for melatonin in a variety of sleep disorders. Taking a melatonin supplement is also an option. For most, melatonin supplements are safe in low doses for both short-term and long-term use. As with any supplement suggestion, we are not doctors so we recommend you consult with your doctor before start on anything new.

Be Mindful of What you Eat for Dinner

While there is a common misconception that eating right before bed will lead to weight gain, it is rather what you eat before bed that will have a negative impact. Because dinner is typically a substantial meal, it also means it tends to be heavier, higher in calories or larger portions consumed. Going to bed immediately after a big meal can interrupt sleep as well. This is because it can lead to bloating which can keep you from falling asleep or it can cause digestive upsets that might wake you up later during the night. Also consider what you are eating since spicy and fatty foods can trigger heartburn, another sleep disrupter. Give yourself some time to digest your meal. Always look out for low-calorie foods that are high in protein like fish, turkey or chicken. These are the type of foods you should be eating instead of fast foods.

Limit your Evening Snacking

While we said above that you shouldn’t eat a large dinner right before going to bed, you also do not want to starve yourself before bedtime. For example, if you tend to stay up late and end up going to bed five hours after dinner, you may want to have a small healthy snack between dinner and before bed. This will tide you over until morning and prevent hunger pangs in the middle of the night. Your snack should be small, no more than 150 to 200 calories. It is important to note that certain foods can heighten relaxation so try to go for this kind of snack. Foods that promote relaxation contain carbohydrates and protein, according to the National Sleep Foundation. Some foods naturally contain tryptophan, such as dairy, which can also help.

Nutritious snack examples include:

Tablespoon Of Almond Butter On A Slice Of Whole Wheat Toast

Piece Of Fruit + Tablespoon Of Peanut Butter

Half-Cup Of Rice

Half Ounce Of Nuts + 1/4 Cup Of Dried Fruit

Half Cup Of Cereal With Milk

A Few Whole Grain Crackers With Cheese

Drink Warm Milk or Tea Before You Go to Sleep and Avoid Caffeine

Researchers from the Sleep Disorders & Research Center at Henry Ford Hospital and Wayne State College of Medicine performed a stufy to analyze how caffeine disrupts sleep when consumed at different points in time during the day. Even caffeine consumed 6 hours before going to bed affected sleep amounts by over an hour. Therefore, research suggests limiting caffeine to the morning and early afternoon hours at the latest. In the evening, you should avoid foods that you may not be aware of containing caffeine, such as chocolate and even some decaffeinated teas (which can still affect those who are sensitive to caffeine).

Drinking Milk is also great in its ability to aid in weight loss while you sleep. The reasoning behind this is threefold.

Milk contains a type of protein called casein which helps to build and sustain lean muscle.

Milk will help to boost your metabolism which means you will end up burning more calories every single day without changing up any other aspects of your life.

Drinking milk before bedtime will help to keep you full until it’s time for breakfast in the morning.

We have given you some of the best bedtime habits to help you lose weight, now it is up to you to take action and start seeing results for yourself. If you implement these tips you will be on your way toward achieving the ideal body weight you’ve always wanted. Do not get frustrated if you aren’t seeing results right away! Enjoy the ride and don’t be so hard on yourself! Now, get snoozin’!

*** Be sure to check out the newest Pogamat yoga mat for the MOST comfortable and supportive option when it comes to a workout mat. Good grip, lots of cushion… take your workout anywhere!

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https://pogamat.com/blogs/pogamat-blog/bodyweight-workout-benefits-best-practices-and-how-tos2017-09-11T14:48:18-06:002017-10-10T07:39:21-06:00Bodyweight Workout Benefits, Best Practices and How-TosAlexandra Halleran
While being disciplined enough or simply having the luxury to get yourself to the gym every day would be ideal, the odds of not missing a single gym day is very low. Perhaps you're juggling a busy work load, a full school schedule, trying to care for your family or you simply do not have [...]

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While being disciplined enough or simply having the luxury to get yourself to the gym every day would be ideal, the odds of not missing a single gym day is very low. Perhaps you’re juggling a busy work load, a full school schedule, trying to care for your family or you simply do not have the money, time or location close enough to get to a gym! Maybe it’s not a matter of not having access but rather that you prefer to work out alone or in the comfort of your own home. Suppose you specialize in a sport that is cardio based (i.e. running or swimming) and are looking to add a workout that will supplement your cardio training. Whatever your situation, think about how often you’ve heard people (or yourself) say that they can’t work out because they don’t have the time or money to take advantage of a gym or they don’t have the equipment or resources in their home? Guess what?! With bodyweight workouts, there’s no more room for excuses! We will show you the bodyweight workout benefits, best practices and how-tos!

What is a Bodyweight Workout?

You can get a full-body workout without the need for any equipment (aside from maybe a cardio mat) strictly by doing bodyweight exercises. Bodyweight exercises use only your own body’s weight for resistance through a combination of squats, lunges, push-ups, and other moves, all of which provide a great workout in a small amount of space. Bodyweight exercises are a type of strength training that do not require any kind of free weights or machines because the individual’s own weight provides resistance against gravity.

According to wikipedia, this type of strength training has grown in popularity for both recreational and professional athletes, with a range of sports disciplines using bodyweight resistance training as part of their fitness programs. Bodyweight training utilizes simple movements such as pushing, pulling, squatting, bending, twisting and balancing. Drills such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises. One might consider trying bodyweight exercises for an accessible and effective workout. As an added bonus, you can use different bodyweight exercises to create a thorough circuit that can be done in as little as 20 minutes.

Benefits of a Bodyweight Workout

Adding bodyweight exercises to your program is a great way to break from your normal weight training routine. It has proven to be an effective way to build muscle and lose fat. It’s no wonder why no-equipment, bodyweight workouts are so popular. There are a variety of benefits that bodyweight workouts have to offer. They are easy to learn, require no equipment (thus they can be done free of charge), can be done just about anywhere (even in small spaces), are efficient in what you can accomplish in a little amount of time, can be modified to suit any ability level and there are a vast variety of exercises to choose from!

Bodyweight exercises enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. Bodyweight training is a great way to give your joints time to de-stress because it helps rebuild muscle wear and tear that develops as we age. Studies show that building lean muscle mass is also great for your heart, blood vessels, lungs, hormone production and even brain activity, proving to be a great way to give your mind a different focus.

Tips to Getting the Most out of a Bodyweight Workout

– Bodyweight exercises or strength training should be done at least two to three times per week.
– To get the most out of your workout, each session should ideally be a full-body workout that targets multiple big muscle groups such as back, legs, chest and core.
– If you truly want to see your bodyweight workout pay off, you need to make your workouts just as difficult as it would be with weights. That means only giving yourself a 30-45 second break between sets. Challenge yourself!
– For each session, aim to perform 10 different exercises varying the muscles that each one targets for one set each, and about 8- 12 reps within each set.
– After finishing your workout, make sure to stretch or do yoga at least two to three days a week to prevent injuries and increase range of motion, flexibility and recovery time.

Bodyweight Workout Exercises:

Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few. The following are a few bodyweight exercises to get you started and require no set-up time or equipment. No matter if you are at home, traveling, at the office or in the gym, give these moves a try!

Push-ups: strengthening a wide-range of muscles including your pectorals, deltoids, triceps, and abdominals, pushups are one of the most well-known bodyweight exercises

Bodyweight Squats:squats helps strengthen the large muscles of the lower body. They are a total staple when it comes to bodyweight exercises.

How to: Stand with your feet shoulder-width distance apart with your feet turned out slightly to open the hip joint. Extend arms out straight in front of you (palms down). Slowly bend at the knees and lower your body until your thighs are parallel to the floor. Pause, then return to standing position. Repeat for 8-12 reps.

Intensify: – From the squat position, jump up explosively from each squat. Allow your feet to lift off the floor or try single- leg squats by elevating one leg.

Planks:the plank is testament to how one of the simplest movements results in one of the greatest of fitness gains.

How to: Lie belly down with your forearms on the floor and elbows beneath shoulders. Feet should be flexed with toes on the floor. Rise up on your toes so that only your forearms and toes touch the floor. Your body should be a few inches off the floor in a straight line. Contract your abdominal muscles drawing your belly button to spine while tightening your buttocks and upper body. Breathe normally and hold for 30-60 seconds. Repeat as needed.

Intensify: – Side plank: lie on one side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line and hold here 30-60 seconds.

-One-legged side plank (by doing side plank and lifting the non-supporting top leg just higher than your top hip).

Lunges:a sure way to increase all areas of leg strength including inner thighs, hips, glutes, quads, calves, and hamstrings!

How to: Stand with your hands on your hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor. Keep knee bent at least 90 degrees. Return to the starting position and repeat on the other side. Repeat for 8-12 reps on each leg.

Intensify: -Reverse lunges

– Curtsy lunges: step your left leg behind you to the right so your thighs cross.

Bend both knees as if you were curtsying.

Superman: this exercise teaches your body to

stabilize by challenging the muscles of the lower back, glutes, and core.

How to: Lie on your stomach with your toenails pressing into the floor and chin resting on the ground. Stretch your arms out in front of you as far as possible. Take a deep breath in and squeeze your abdominals, back muscles and glutes to lift your chest, arms, legs, and thighs off the floor. Draw your shoulders down and away from your ears. Hold here, then relax your body, returning to starting position. Repeat as needed.

This should give you a good start toward initiating a solid bodyweight workout. Good luck and have fun!

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https://pogamat.com/blogs/pogamat-blog/the-importance-of-choosing-a-high-quality-yoga-mat2017-08-29T16:21:37-06:002017-10-10T07:39:22-06:00The Importance of Choosing a High Quality Yoga MatAlexandra Halleran
Picture this. You are in yoga class and the teacher guides you into a side plank pose known in Sanskrit as Vasisthasana. The class is heated and you feel the sweat pooling beneath your palm. Your supporting hand begins slipping and suddenly you feel your supporting foot beginning to slide off your yoga mat. Your back [...]

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Picture this. You are in yoga class and the teacher guides you into a side plank pose known in Sanskrit as Vasisthasana. The class is heated and you feel the sweat pooling beneath your palm. Your supporting hand begins slipping and suddenly you feel your supporting foot beginning to slide off your yoga mat. Your back begins to arch so you try to compensate by rounding your spine to avoid further slipping. You have completely come out of proper alignment in this pose, putting yourself at risk for injury. Furthermore, your mind is now completely focused on how to keep yourself from slipping and falling. You are absolutely taken away from the mindfulness, steady breathing and the sense of calm you should be feeling. Can you relate?

I know I’ve been in this position before and in that moment, our first reaction isn’t to think, “Shoot, I should have gone with the high quality yoga mat.” Instead, we think to ourselves, “Wow, yoga is terrible. This is so uncomfortable… what did I get myself in to?!” We automatically think that yoga is to blame and maybe it isn’t for you. We fail to consider that perhaps if we had the proper equipment (in this case, a non-slip, high-quality yoga mat), we might not be in this position. And if we weren’t in this position in the first place, we wouldn’t have this negative mindset that is completely the opposite of what we are trying to achieve!

As a yoga teacher, I often get asked the question, “Is there really a difference between various yoga mats and why the big price fluctuation?” I want to raise my hands and shout heck YES there is! Instead, I politely explain that yes, there is in fact a huge difference between a good yoga mat and mats that simply act as a placeholder for doing your workout without offering any other benefits. A low quality yoga mat can actually create a more accident-prone environment and lead to injury. For safety reasons alone, a good mat is a great investment. More than that, though, I like to educate my students on what the benefits are in choosing a good quality yoga mat. By exploring the importance of a good mat, it can positively impact your yoga practice and help you feel a difference in no time.

Before you start thinking I have a biased opinion, I will admit that when I first got really in to yoga, I was using a $15 yoga mat from TJ Maxx for a full year, doing yoga nearly 5 times a week! Guys, I am a bargain shopper through and through. I will price check before I buy anything and am always looking for the best deals. In fact, I even used this cheap mat throughout my yoga teacher training while everyone around me had high-quality products. That’s is how stubborn I am. You see, at that point I didn’t value a good quality yoga mat because I didn’t understand the benefits it would offer my body and overall well-being.

Hear me when I tell you, when it comes to products that significantly impact your health, safety and/or body, do not skimp. Looking back, I definitely wish I hadn’t for various reasons, but mainly because my mat was causing physical injury in my wrists and knees.

In light of Pogamat launching yet another amazing yoga mat product this summer (with lighter designs and more padding), let me explain why it is so important to invest in a quality yoga mat and what to look for when purchasing your first mat or replacing your old one!

How I Personally Realized the Importance of Investing in a Good Quality Mat

I really noticed the importance of a good yoga mat when I started teaching classes at an apartment complexes offering yoga to its tenants. I had many students who were trying yoga for the first time or hadn’t practiced in a while. The apartment’s gym facility offered small lightweight exercise mats so newbies or those who did not own a mat would often end up using these. When I would forget my own mat, I would grab one of these mats for demoing poses. When using these mats myself, I realized how difficult it made getting into and out of poses and holding poses.

For starters, they were much smaller than standard size mats. The ability to do a pose and have both feet on the mat posed a greater challenge. Secondly, they were so lightweight and flimsy that they would slide all over the place. I started to notice that I was using muscles in poses that I wouldn’t typically be using, just to stay in place. I began to realize that when I was distracted trying to keep my hands and feet in place, I couldn’t really focus on all the other components that go into one specific pose nor fully reap the benefits of that pose. It was then that I realized what a big difference a good mat made. I now preach to my students to invest in themselves by purchasing a quality yoga mat.

Common Complaints Found in Poor Quality Yoga Mats

Slippery surface even if you are not sweaty~ posing a danger if the mat slips out from under you or causes you to fall

Poor durability~ mat starts to fall apart after 6 months or sooner

Poor quality~ mat is stretchy and tears or rips in half during light use or in basic poses

Pieces of the mat begin to come off~ a cheap mat will begin to come apart when your hands or feet get damp and stick to material

Too much cushioning~ featuring the extra 1/2″ of cushion makes it harder to balance and ends up compressed and hard

Bad materials used~ PVC and other materials are bad to come in contact with, ingest and bad for the environment

Poor materials used~ causes squeaky noise throughout practice

Poor packaging- leaves a sticky residue or permanent dents in mat

No yoga strap included with mat

A Few Things to Consider Before Buying a Yoga Mat

I will begin by noting that yoga mats are not a one size fits all product. Everyone has different preferences and needs, therefore the yoga mat that is right for you may look different from the yoga mat that is right for your fellow yogis. Every yoga mat style and material caters to different needs and goals. Subtle design changes can either help or hurt your unique movement patterns and usual aches and pains in any pose.

Something that may never cross your mind when purchasing a yoga mat are the materials they are made of. Some mats contain chemicals found in the materials or in the production-making process. Cheap, generic mats are usually PVC mats with harmful chemicals like phthalates and other cancer-causing, bad-for-the-environment chemicals. You want to avoid these materials coming in contact with your skin or inhaling these chemicals as you practice.

***Pogamat prides itself on the eco-friendly, odorless products it offers, made of non-toxic synthetic materials (no latex, silicone, phthalates or toxins) and produced through eco-friendly manufacturing techniques.

Where you do yoga will also depend on the type of mat you use. Perhaps you have a mat that you use specifically for your home practice and another for the studio. If you prefer an at-home yoga practice, size and portability are not going to be an important factor to consider (see our previous post for the benefits of having a home yoga practice). In this instance, you’ll want to focus on padding and safety; size and weight will not matter as much. If you strictly practice out of a studio or somewhere outside of your home, size and portability are important considerations.

Before making a purchase, consider the type of yoga you will be practicing. If you will be focusing on yin and restorative classes where there will be less movement and weight-bearing poses, you may want something slightly thicker and more padded. Slip prevention is not as crucial. On the flip side, if you will be doing more Power Yoga, Bikram, or Hot Yoga classes where you are working up a sweat, be sure to choose a non-slip mat for good traction.

Also, if you are concerned about the length or width of your mat or just generally prefer a longer/wider mat, you may want to consider a longer length mat.

***Pogamat Wanted To Make Yoga Mats Available To Everyone Of All Sizes So They Made Them Extra Long And Extra Wide

Finally, wouldn’t it make more sense to make a one-time investment up-front and get a sturdy, premium yoga mat? Instead, buying cheap means your mat is more likely to wear out quickly or rip within months (or less). You end up purchasing multiple mats within a short amount of time and spending just as much as if you had made the initial investment up front. It makes more sense to bite the bullet and pay the extra money up front. Remember, you get what you pay for. After all, yoga is great because there aren’t many other equipment costs, unless of course you also want to sport the trendiest clothing. Hey, we’re not judging!

*** Pogamat offers a lifetime warranty on yoga and exercise mats against manufacturers defects in materials and craftsmanship. They stand behind the quality of their products and will replace your mat free of charge.

With all that in mind, let’s look at Pogamat’s products and see why their quality is second to none…

Pogamat Yoga Mat Options

The XL mat is single person mat that is made extra long and extra wide. The XXL cardio mat is fantastic if you’ll be practicing with a family member, friend or even your furry companion! These mats are fantastic for an at-home yoga practice, depending on how much space you have. They offer undeniable quality with their high density, anti-tear, slip resistant material. It is truly the sturdiest mat I’ve come across and is coined as a cardio mat for its extreme durability. You can even wear shoes and work out without damaging the mat!

This mat is everything when it comes to being able to completely hone in on your practice. You can focus your mind on getting all the benefits out of a pose because you aren’t worrying about slippage. You will almost immediately notice your practice getting stronger and your ability to hold poses for longer periods of time. Something to keep in mind is that these mats are quite heavy, weighing 8.5lbs for XL and 17lbs for XXL. This is why it is extremely durable but might not be ideal if you’re commuting to work with your mat. It’s also not as soft and cushy as Pogamat’s alternative mat options, so let’s take a look at those….

Pogamat’s yoga options also offer individual mats or the larger option for more space or working out with a partner. The Pogamat XL yoga mat is the most comfortable memory foam mat that you will ever use. It is soft and padded without jeopardizing durability and support! The yoga mats feature thick memory foam but stays within the desired level of thickness at 7mm (just over a 1/4″). They offer just the right amount of cushion without sacrificing balance. This mat offers incredible comfort & support to keep your body healthy and injury free. It also offers a two sided surface; the top consists of a soft texture for added comfort, extra grip and cushioning to protect your joints. The bottom features a large honeycomb groove anti-slip pad for grip and comfort.

There are the many things to соnѕidеr bеfоrе buying a yoga mat that suits your needs. At the end of the day, you want yoga to leave you feeling rejuvenated in both the body and mind. Be sure to check out Pogamat for a reliable mat that will go above and beyond your expectations.

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https://pogamat.com/blogs/pogamat-blog/need-marathon-motivation-why-we-should-all-sign-up-for-a-race2017-08-16T13:30:07-06:002017-10-10T07:39:23-06:00Need Marathon Motivation? Why We Should All Sign Up for a RaceAlexandra Halleran
Hey there fitness friends and Pogamat peeps! Recently a friend of mine asked me to do a half marathon with her. Now, this isn't the first time I've been asked but I've just never gotten around to it, as lame as that sounds. I politely declined and found any excuse (really just to tell myself) [...]

Recently a friend of mine asked me to do a half marathon with her. Now, this isn’t the first time I’ve been asked but I’ve just never gotten around to it, as lame as that sounds. I politely declined and found any excuse (really just to tell myself) for why I couldn’t do it. I’m not in good enough shape, I don’t have time to train, I’m a terrible runner, I would die (yep, I agree, that last one is pretty dramatic). But truth be told, I’ve always wanted to achieve a half marathon, not to mention a full marathon. But seriously, 26.2 miles?! Just the thought of that makes me shudder.

Honestly, I think I’d be pretty disappointed with myself if I never attempted to complete a race in my lifetime. Now, those excuses I ran through? Well, there may be some truth to them! My body is in pretty good shape but I owe a lot of that to good genes. Every time I do a strenuous hike I realize just how out of shape I really am. I have sports induced asthma which is not helped by the higher elevation I live in and yes, life does tend to get pretty busy for all of us. But I truly believe that if I set my mind to completing a race, I know I could do it. So let’s jump in together and explore the ins and outs of why we should consider a half/full marathon, how to train for it, workouts to do in conjunction with training for your run and where/how to give ourselves that extra incentive boost!

Why Should you Run a Marathon?

Personally, running is not my favorite thing in the world. In fact, I pretty much dread it. Though I will say, I almost always feel really great after a run; fit, reenergized and accomplished. Growing up, I was very familiar with running. I played soccer all my life and between my club and high school teams, we ran a whole lot. It was nothing new to me and every time I get into a workout “kick”, I will always turn to running first. But honestly, I’m not a very good runner, at least at this point in my life. I have slow run times, get winded within my first mile and I can feel it in my whole body. Despite these reactions, I know that over time and with persistent workouts, my body would acclimate and ultimately become accustomed to running again.

The idea of signing up for a run might seem daunting. So why do it?! Well, aside from all of these mind-blowing facts (and more importantly, the benefits) listed in this article titled, 45 Mind Numbing Facts, Figures and Statistics About Running. I think the one that stood out to me was this: Running is an excellent way to become healthy but it can also boost your productivity and increase creativity. Also, because preparing for a run requires planning, discipline, dedication and perseverance, it can help boost improvement in those areas, as well as overall character. While I love the message here and it give me some encouragement that maybe this really will benefit me, let’s break this down for real.

Personally, I tend to need something more tangible to work toward or some specific guidance when I work out, otherwise, I have no idea what to do with myself. I tend to need to workout in a class environment or with a group of some kind or have a specific and tangible goal that I am working toward in order to be able to track my progress. In case you missed it, check out our post on How to Reach Your Health Goals in 5 Easy Steps. This idea of setting a clearly defined goal would fall under Step #3 of the goal-setting process: Get Specific using the S.M.A.R.T. method. For running a race, it would look something like this:

People sign up for races for different reasons. These might include: running to compete, to get into shape, for the satisfaction of completing something major, to build discipline, to create a commitment to something new in your life, to reap psychological benefits in an effort to ground oneself, and the list goes on. All of these result in a sense of pride and personal achievement once you complete the event on race day.

Training for a Marathon

The first question that came to my mind when I began to give serious consideration to signing up for a half marathon was, how far in advance do I need to begin training? Logically, I know that it would probably help to just be a consistent runner throughout the year, but that just isn’t the case for me. Essentially, I would be starting from scratch. According to Runner’s World, in order get through your race injury-free, they recommend 16 weeks to train for a marathon and at least 10 weeks (ideally 14) to train for a half marathon.

There are tons of training plans out there but I would recommend this one from Runnner’s World because you can customize the plan to fit your unique situation and goals (i.e. you are a beginner, intermediate, advanced, trying to break a specific time, etc.).

In conjunction with your running training, it is also wise to incorporate a workout throughout the week that will focus on strength training, core, stretching and plyometrics. Check out this pretty straightforward routine just to give some different muscles attention and focus on certain areas that are also crucial to aiding your in running goals.

Instructions: Grab your Pogamat and try this series of exercises you can do right in the comfort of your own home. You should do 12 reps of each exercise in order, rest for around 20-30 seconds after each set, and go through the series 3 times.

Incentive to Run a Marathon

Sure, your local town or state might have a bunch of options for 5k’s, half marathons or the whole 26.2. But guys, marathons, half marathons and various races occur every single weekend all over the world! If you need to, give yourself some extra incentive to run! If that means booking a trip to a new place that has been on your bucket list to travel to, do it! Make that your motivating factor; your incentive; your reward! It makes the sweat, pain, hours of training and hard work totally worth it because, guess what, you’re going to be on vacation after you complete this thing! Heck yes, I’m giving you permission to sign up for a run in another state, or perhaps even a different country!

One quick but important tip in choosing a new place to run, however, is to be sure that you keep in mind the need to prepare for a race in a different climate. There are ways that you can prepare for this and honestly, some of these things are actually quite fascinating and fun (like taking hot yoga classes to prep for a hot race in the cold or spend some time in a sauna to get the feel for humidity if you live in a dry climate). Check out this article on 50by25.com, “How to Prepare for a Race in a Different Climate”. It includes what you should do both before and during your race and touches on the following topics:

How to prepare for a hot race in the cold

How to prepare for a cold race in the heat

How to prepare for a humid race in dry heat

How to train for a dry-heat race in the humidity

So you catch my drift, just be aware of where you will be running and take the necessary steps to plan accordingly, both mentally and physically preparing yourself.

Check out these links for some of the best half and full marathons destinations and start to get an idea of where you might want to go! Right now would be the perfect time to start looking in to and preparing for a race in 2018.

Ok, so are you starting to see how why running a race might be worth all the hard work and dedication? The benefits are plentiful and it sounds like this journey could actually be (I can’t believe I’m going to say it)…. fun!!! It’s inevitable. Now we just need to find our race and take the plunge!

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https://pogamat.com/blogs/pogamat-blog/how-to-lose-belly-fat-and-reasons-you-may-be-struggling2017-08-01T19:19:58-06:002017-10-10T07:39:24-06:00How to Lose Belly Fat and Reasons You May be StrugglingAlexandra Halleran
YOU. GUYS. If you haven't checkout out the new Pogamat Yoga Mat (84" X 27" x 7mm thick) yet, this anti-tear, non-slip exercise mat is extra wide, extra long (7 ft to be exact) and is made of memory foam. Put it on your wishlist or buy it today! You are going to love it! Okay, [...]

YOU. GUYS. If you haven’t checkout out the new Pogamat Yoga Mat (84″ X 27″ x 7mm thick)yet, this anti-tear, non-slip exercise mat is extra wide, extra long (7 ft to be exact) and is made of memory foam. Put it on your wishlist or buy it today! You are going to love it! Okay, on to the article!

You know that belly fat that we all know and love?! Sigh. Yes, me too. A few weeks ago, my friend and I got talking about our “problem” areas in our bodies. It was by no means a slam session on our selves. Quite the contrary, in fact. As we analyzed our fitness regimens and discussed our personal desired results but what weren’t necessarily seeing, we realized something. For her, she said the first thing to tone up in her body was her stomach. She said it takes a lot of hard work but if she keeps up a regular workout routine and a healthy eating diet, her stomach is the first noticeable thing to tone up. Jealous, right?!

I, on the other hand, have a much harder time with getting rid of belly fat and despite working out and eating well, I instead see much more positive results in my arms and legs. It was really eye-opening to me to learn that my friend lost weight easily in her stomach area. All this time, I assumed that everyone had the same trouble getting rid of that excess “tummy pooch”. So it got me thinking, why is it that we are so different and what is it that I can do about getting my stomach to where I want it to be… flat and toned (because who doesn’t want to get there?!).

I decided to do some research to explore the following:

– Why belly fat won’t go away despite our best attempts

– Understanding what belly fat is and are some people more susceptible to it?

– Different reasons why we have belly fat

Why Belly Fat Won’t go Away Despite Our Best Attempts

First things first, it is important to note, my friend who I mentioned above… she’s a rare case. As it turns out, belly fat is harder to lose than fat in other areas of your body which is why you’ve probably noticed that your upper body tones up first when you begin dieting and working out and your belly doesn’t seem to budge. The physiology behind this is pretty complex (but basically boils down to the ratio between beta- and alpha-receptors is heavily weighted toward alpha which hinder the release of energy from fat stores into the blood). Just know that you are not alone!

You do an endless amount of situps and ab-toning exercises to no avail? Well, that’s right, there is no way to spot-reduce fat in one area (and this applies to all areas in the body). To lose fat in one area, you must lose it ALL over. Then you can tone and strengthen certain target areas. So, when you gradually reduce your overall body fat percentage, only then will you begin to lose belly fat. Michael Matthews of Muscleforlife.com says that one must maintain a moderately aggressive calorie deficit, balance your macronutrient intake, use weightlifting to preserve (and even build) muscle while you lose fat, and you’ll eventually have the six-pack stomach.

Understand What Belly Fat is and Are Some People More Susceptible to it

The medical term for unhealthy fat in the belly is “visceral fat,” which refers to fat deposits deep in the belly area surrounding the liver and other organs in your abdomen. Also known as abdominal fat, it acts like an organ itself, secreting hormones, immune-system chemicals and other compounds that can profoundly influence the body’s functioning.

A 2016 Shape.com article stated that genetics does play a large factor when it comes to excess weight in the stomach. Studies of twins and families show that the amount of ab fat each person carries is inherited. Roughly 30 to 70 percent of the total variation in waist size from person to person is attributable to genetics and apple-shaped physiques are more likely to be passed down than other body types. There are 49 genes that affect body weight and 19 of these genes have a stronger effect in women, which suggests that genes may be influenced by hormones. What’s good to note is that this genetic predisposition does not make losing the belly fat impossible (though it may be a bit harder). If you are willing to do the work, you can move past genetics and lose it once and for all!

Aside from genetics playing a factor, many normal-weight people have excess belly fat. So what’s the reason? Well, there are many different factors that can make you gain weight in your stomach. While there are a few you can’t control, there are many factors you can affect that would help in this area, which leads me to my next topic….

Different Reasons Why We Have Belly Fat

The following are some of the contributing factors as to why you might be experiencing extra cushioning near your waistline:

DIET

This is a big one with several components…

Unhealthy Eating: Frequently consuming foods and beverages high in sugar or high-fructose corn syrup may cause belly fat gain. Poor eating habits in general can make it even tougher to shed weight. Researchers think that high percentages of ab fat may interfere with hunger and satiety messages sent to the brain, which can lead to overindulging.

Consuming too many processed foods: refined grains and sugars increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat. Natural foods, on the other hand(think fruits, vegetables, and whole grains), are full of antioxidants, which have anti-inflammatory properties and may actually prevent belly fat.

Consuming too many fats or the wrong kind of fats. A high intake of saturated fat (found in meat and dairy) increase visceral fat while monounsaturated fats (plant-based liquid oils) and specific types of polyunsaturated fats (found in foods high in Omega-3s such as walnuts, sunflower seeds, and fish) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. Just be conscious to enjoy these healthy fats in moderation.

AGE

According to a Health.com article, both men and women experience a declining metabolic rate (the number of calories the body needs to function normally) as they age. Also important to note, in menopause, production of the hormones estrogen and progesterone slows down while testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies.

NOT GETTING ENOUGH SLEEP

A 16-year study by the American Journal of Epidemiology conducted with nearly 70,000 women found that there was a 30% higher chance of gaining 30 or more pounds when only sleeping five hours or less a night than women who got 7 hours. In both men and women, getting 7-8 hours for an optimal amount of sleep had less chance of sleep-related weight gain.

NOT BALANCING YOUR WORKOUTS

The reality is that cardio workouts alone won’t do much for your waist and rather, you need a combination of weight training and cardio to see any noticeable changes in your body. Strength training increases muscle mass, which sets your body up to burn more fat because it burns more calories. Putting on muscle all over your body, even if it’s just a small amount, will speed up metabolism and get your body burning more calories, even while at rest.

HEALTH FACTORS OR ILLNESS

According to a research article on PubMed.gov, having an imbalance of gut bacteria may promote weight gain, including tummy fat. The bacteria in your gut are important for maintaining a healthy immune system and avoiding disease. An imbalance in gut bacteria increases your risk of developing type 2 diabetes, heart disease, cancer and other diseases. If there is a chance that you are prediabetic or diabetic, this can contribute to this, as well.

Something else to consider, if your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. Ultimately, health and weight go hand in hand so making sure you are in good health in all areas of life can get you on track for losing weight where and when you want to.

STRESS

The stress hormone cortisol increases the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat. It also makes you more apt to reach for high-fat, high-calorie foods when you’re stressed.

LACKING MOTIVATION/ CHALLENGING YOURSELF

Many experts agree that chang­ing your routine and going at it harder may be the key to finally losing your gut.

The bottom line is that reducing belly fat takes a combination approach of a low-calorie diet (high in fiber and low in carbs and sugar) along with cardiovascular and weight training. Take a look at your health and fitness regimen and other factors and determine where you might be able to make some changes. It could be one or, more likely, a combination of these things that is contributing to your tummy troubles. Feel good in knowing that with some hard work and some tweaks to your routine, you can get those washboard abs you always dreamed of!

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https://pogamat.com/blogs/pogamat-blog/exercises-to-do-at-work-to-improve-health2017-07-17T16:14:29-06:002017-10-04T15:21:28-06:00Exercises to do at Work to Improve HealthAlexandra Halleran
Ever notice that when you are at work you get so wrapped up in what it is you are doing that you haven’t moved, sometimes for hours on end? It’s easy to forget to get up, move around, stretch or take mental breaks when you are focusing on your work. Maybe you don’t even realize [...]

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Ever notice that when you are at work you get so wrapped up in what it is you are doing that you haven’t moved, sometimes for hours on end? It’s easy to forget to get up, move around, stretch or take mental breaks when you are focusing on your work. Maybe you don’t even realize the importance of doing this! Continuing this unhealthy pattern for days, you may start to get tension headaches, have chronic back pain, experience carpal tunnel, suffer from a mid-day slump and/or have trouble sleeping at night.

Maybe the side effects are not as pronounced, but whether you realize it or not, the effects of sitting for prolonged periods of time can have very negative effects on the body. According to Men’s Journal magazine in an article written by Lisa Marshall titled “Sitting: The Most Unhealthy Thing You Can Do.”, several health dangers were associated with sitting at length. Those dangers include slower blood flow (resulting in clumping of red blood cells in the legs); up to a 20% drop in “good” cholesterol; heart disease risk of up to two and half times greater than average; a rise in chronic inflammation; and a doubling of the risk of diabetes.

We know what you might be thinking, this doesn’t apply to you because you are in impeccable physical condition and you exercise every day. You might even be a marathon runner, a yoga teacher or a fitness trainer. Still, if you are sitting for long periods each day without getting up and including some level of activity between sits, you are putting yourself are at risk no matter how much you exercise earlier or later in the day.

Trends Related to Exercising at Work

You may have noticed the increased trend of stand up desks or that your iWatch (or other activity tracker) came equipped with an Activity app that includes a “stand ring” which shows the hours in which you’ve stood up and moved for at least a minute at a time. It also alerts you when you should be standing and gives you your daily “stand” goals to achieve. Items like these have gained in popularity as more studies have shown how imperative it is to our health to avoid stagnancy for lengthy periods of time.

The goal is to figure out non-intrusive ways to achieve bringing intervals of activity into your work day. The results you will see are increases in productivity, focus, concentration, ability to make better decisions, reduced stress levels, a boost of energy, better time management and improved mental sharpness AND help you avoid all the health dangers associated with a sedentary lifestyle. The benefits will make the efforts well worth it! The below suggestions will vary for everyone depending on what you do and the flexibility in your schedule. It is also important to note that these options may not work out every day, particularly if you have a very swamped work week or are traveling, etc.

One suggestion is to bring your Pogamat (check our newest lightweight version for a more portable option!) to work with you. This way you can stretch and fit mini workout sessions in throughout the day. Try setting a timer on your phone or an app that will send you reminders to get you moving at least once every hour. The bonus to bringing your gear with you to work is that you can head right to the gym on your way home from work. This avoids the temptation to skip a workout because if you have to stop home to get changed and get your gear, you are more likely to find yourself napping in that nice comfy-looking bed or lounging in front of the television.

A List of Exercises to do at Work

Cubicle:

Suppose you work in a cubicle with little to no privacy. You can’t exactly pull out a yoga mat and get yoga-ing. If you have no shame and just want to go for it… by all means, go for it! But in certain work environments, this will simply not fly. Here are a few ideas that will allow you to be discrete enough to get in that physical activity right from your desk chair.

Do work standing up

If you are able to have your computer raised up or can do other work standing up, this is a great option. We understand, for most, this may not be an option. If at all possible though, do some work while on your feet to get the blood circulating.

Sit on something wobbly

If possible, try substituting your regular desk chair for an exercise ball or a backless stool to strengthen and put your core muscles to work. Sit up straight and keep your feet flat on the floor in front of you.

Release neck/shoulder tension

Inhale deeply and shrug your shoulders. Shrug your shoulders up to your ears and hold them there, then release them down your back drawing your shoulder blades together. Repeat five times.

Shake your head slowly, yes and no. Complete a few rounds of neck circles (clockwise and counter clockwise).

Perform torso twists

Inhale and lengthen the spine (maybe even reach your arms up toward the ceiling).

Exhale turning your body to the right, grabbing the back of your chair with your right hand and the arm of the chair with your left. Try on left side and repeat a few times on each side.

Stand up and sit down repeatedly without using your hands

Using your core muscles, stand and sit as many times as you can in a 60 second session (stay as controlled as you can).

Leg extensions

Sitting in your chair, extend your legs straight out in front of you. Working your abs and legs flex and point your toes five times. Release.

Extend your legs back out and try crunching your legs in and out for a few rounds.

Secluded Workspace:

If your office environment offers a bit more flexibility where you can close your office door, use an unoccupied area or get active in an in-office gym, spread your Pogamat on the floor and get to work. Until you are able to complete your full workout later in the day, try your own quick yoga flow (perhaps a round of Sun salutations) or some of our suggested stretches and exercises below:

Forward fold

Take 8 to 10 breaths by folding forward at your hips and letting your arms and head hang heavy.

This will loosen up your tight hamstrings which will offer a release to the low back muscles.

Child’s pose

From table pose, exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread your knees wide.

While in this pose, try bringing your palms together and drawing them to rest on the back of your neck, hugging your elbows in toward your ears for a deep stretch through the shoulders and triceps.

A great flow to warm up your spinal cord done by resting your hands and knees in table top pose and moving the spine up and down to improve extension and flexion in your back.

Wall Sits

Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Hold here for 30-60 seconds. To up-level from here, try crossing the right ankle over the left knee, hold for 15 seconds then switch sides.

Squat Variations

Stand with your feet together and bend your knees so that your thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or directly in front of you. Keep the knees together and aligned. Hold for 15 seconds and release, repeating 5 times.

Arm Flaps

Stand with your arms by your sides and palms facing behind, pulse the arms backward keeping them long and lengthened for 10-15 seconds. Release and shake out your arms before repeating 10-15 times!

Abdominal Exercises

Any abdominal exercise from traditional sit ups to abdominal holds to bicycle crunches are a great way to break up your day and a quick and easy exercise to do.

Other Quick at Work Exercise Tips:

Take the stairs instead of the elevator

When you hit a (work) wall, go for a short walk, even if it’s just around your office building

Replace emailing or messaging your coworker for getting up and speaking with them face-to-face.

Leave for lunch and get out of the office (with your pre-packed, meal-prepped, healthy lunch, of course!)

If you choose to perform one of these exercises each time your alarm goes off during your work day, you will begin to feel the positive effects within a month! All it takes is being mindful of the movement in your day and it could help improve immediate pains and prevent major health conditions down the road!

What are some of the exercises, stretches or tips you implement to stay active during your workday?!

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https://pogamat.com/blogs/pogamat-blog/best-meal-prep-storage-containers2017-07-06T00:26:53-06:002017-10-04T15:21:29-06:00Best Meal Prep Storage Containers Alexandra Halleran
Meal prepping for weight loss and healthier eating (not to mention the many other benefits it provides as explained in our Benefits to Meal Prep blog post) has been gaining in popularity over the past couple years. And the foundation of meal prepping... good storage containers! How you choose to store your meals can make or [...]

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Meal prepping for weight loss and healthier eating (not to mention the many other benefits it provides as explained in our Benefits to Meal Prep blog post) has been gaining in popularity over the past couple years. And the foundation of meal prepping… good storage containers! How you choose to store your meals can make or break your meal prepping efforts especially when working with lots of produce to keep your meals as healthy as possible.

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https://pogamat.com/blogs/pogamat-blog/the-benefits-of-meal-prepping-including-a-how-to-guide-and-quick-tips2017-07-05T22:30:13-06:002017-10-04T15:21:31-06:00The Benefits of Meal Prepping Including a How-To Guide and Quick TipsAlexandra Halleran
Hey Pogi! We hope you are enjoying summer! Check out our newest Pogamat product- a lightweight, large yoga mat! Heck yes! Ever feel like you’ve gotten into an unhealthy eating routine and you have every intention of getting out of that rut but don’t know quite where to start? Well, we feel ya! This is particularly common [...]

Ever feel like you’ve gotten into an unhealthy eating routine and you have every intention of getting out of that rut but don’t know quite where to start? Well, we feel ya! This is particularly common when it comes to the work week because our lives have so many demands and, all too often our health (particularly eating healthy) gets pushed to the “back of the plate”. At work it can be easy to get so wrapped up in what we are doing or striving to meet deadlines that when we finally get a break, we put checking things off of our to-do list at the forefront (such as paying bills or scheduling that doctor’s appointment we have been putting off). We feel we “don’t have time” to eat and then we push on with our work.

Before we know it, it’s 2 p.m. and we haven’t had a single thing to eat today. Your stomach is rumbling so loud it has your coworkers looking out the window for storm clouds! With no meal planned out and growling belly, the most convenient option is to head downstairs to the food court in your office building. Or what’s that? There’s a Panera right next door? Perfect! Until that becomes a habit (sorry Panera!) that leads to us consuming too many calories and spending lots of unnecessary money! Cringe.

Enter the meal prepping solution.

What is meal prepping, you ask? Meal Prepping, quite simply, is preparing some, or all of your meals ahead of time. Meal prepping takes the guess work and stress out of figuring out what you are going to eat each day and allows you to prep a week’s worth of meals in one or two session per week with healthier and unprocessed ingredients.

Like anything else, meal prepping can initially feel daunting because it seems like a lot of work. That being said, once you develop a system and strategies week after week, it will become easy and save you so much time in the long run! We’re going to give you the tips and tricks necessary to get you started and have you well on your way to meal prepping on the reg! Implementing it into your routine will not only help you eat healthier but offers a whole host of other benefits. Let’s dive in to see what those are!

The Benefits of Meal Prepping

Saves You Money (who doesn’t love that?!

Meal prepping will save you money by being able to buy things in bulk and take advantage of your fridge/freezer. When meal prepping, you can buy larger volumes of food because you are prepping it for the whole week.

Saves You Time

When you don’t meal prep, each day require you to mentally prepare to cook, search for recipes, go to the store, prep and cook your food and clean up the mess. When you prep, you get it all done at once. Planning ahead allows you to cook things in bulk and freeze for a future meal or make extra of a protein to use in meals throughout the week.

You Will Eat Healthier

Consuming a nutrient rich, real-food diet is crucial to one’s health health, but it isn’t easy because it requires advance planning. Meal planning lets you decide, before even going grocery shopping, what healthy meals you want to prepare for the week. This allows you to think about it, avoiding impulse buys and helps ensure that you purchase healthy foods while knowing exactly how they will be used. If you stick to your list, this will help in moments of weakness because you can’t eat something that you don’t have on hand!

Less Food Wasted

With meal planning, you know how all food will be used for each meal prior to ever purchasing it. A weekly meal prep plan will implement leftovers so that food is rarely wasted. If you feel you bought more than you need to use, freeze what you don’t need until next week!

Less Stress

When you plan ahead, there is less chance for unexpected surprises, plus you still have time to do things like workout, spend time with your family and relax after work that you wouldn’t have otherwise had if you were stressing over what to make. Also, meal prepping for breakfast and lunch lets you eat in a healthy manner (because we all know that breakfast, and sometimes even lunch, gets forgotten about when you are busy at work) at appropriate times without any thought! Having a written plan takes the uncertainty and stress out daily meal decisions and overall.

You Will Learn Portion Control

When you prep your food in advance, it’s a sure way of knowing exactly what you are consuming. When we don’t meal prep, it’s easy to just make the whole box of pasta and load up your plate, eating until you are full. By paying attention to your food when cooking, you will gain insight into what a true portion of food is and the more accustomed to it you become, the less likely you will be to overeat. We would recommend investing in a kitchen scale such as the Etekcity Digital Kitchen Food Scale for getting portion sizes right. Also, by having to divide and store meals, you are limited on how much you can put into each container.

Adds Variety

When you don’t plan in advance you are more likely to revisit your go-to meals that are tried and true but also have become a bit monotonous. Meal planning allows you to ensure variety and avoid falling in to the trap of eating the same meal every couple of days. Even if, for example, you use chicken as your protein for one week, you can use different spices, helps or marinades to help change it up from day to day!

Getting Organized

First, figure out what you need:

Invest in some good storage containers that will keep your food fresh and, if needed, allow you to transport the food to work without spills (see our bonus blog post with the best storage container options, their pros/cons and links to purchase).

Buy a food scale (see above)- this isn’t a necessity but if you are concerned with using the appropriate portion size, this is a strong recommendation

Consider using a meal planner journal. Sometimes writing things down makes it easier to get your thoughts in order and stick to something. There are a variety of meal planner options.

Start looking for recipes specific to meal prepping that appeal to you and create a place where you keep everything together and organized (like using a Pinterest board). This way, everything is in one place and you don’t have to search every week.

Steps Involved in Meal Prepping

Pick a designated day to meal prep for the week.

Many people choose to meal prep on Sunday or will split it up and prep three days worth on Sunday and the rest of the week on Wednesday. This is up to you to decide what works best for you.

Plan Your Menu

Decide what you’re going to make and how much you’ll need for the week (or however long you’re prepping for). Some beginner tips:

If you feel overwhelmed, start small (see our blog post on goal setting to read more on this). Try prepping one specific meal (breakfast, lunch or dinner) to begin with. As you start to get the hang of it, add more as you like. If you never have time for lunch, maybe start by meal prepping lunches for the week. If you dread coming home and not knowing what you’re going to do for dinner, may start with dinner. Find what works best for your specific needs and build off of that!

Choose one major protein for each week, to begin. Then, choose a variety of different vegetables so that you can switch up the accompanying sides each day and things don’t get too repetitive.

Once you choose a protein, vary it up each day by simply using different spices, herbs and marinades when cooking your protein.

Create a grocery list (and stick to it!) and go grocery shopping

Prep for cooking

Line your pans with foil and begin chopping. If you are using a crock pot, use a liner and turn it on now. Roast veggies first (all together) while other things are cooking on the stove. Save baking for last while everything else is cooking. Over time, you’ll find your own routine that works best for you!

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https://pogamat.com/blogs/pogamat-blog/pogamat-xxl-ranked-6-best-exercise-mat-by-ezvid-wiki2017-06-25T23:11:31-06:002017-10-04T15:21:32-06:00Pogamat XXL Ranked #6 Best Exercise Mat by Ezvid WikiPogamat
Pogamat is excited to receive the #6 spot for best exercise mat by Ezvid Wiki, alongside other great companies with in the fitness industry.

Compiled with thirty-eight hours of research, this video wiki guide, newly published in our fitness category, is a broad-ranging, impartial assessment of exercise mat options available to consumers in the United States.

Whether your workout is at home, at the gym, or in the park, you’ll find a comfortable landing spot on one of the exercise mats from our careful selection. We’ve included models ideal for gymnasts, yoga practitioners, and Pilates enthusiasts, as well as tougher options appropriate for more vigorous routines, such as martial arts training.

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https://pogamat.com/blogs/pogamat-blog/battle-of-the-stretches-should-you-stretch-before-exercising2017-06-19T23:18:38-06:002017-10-04T15:21:33-06:00Battle of the Stretches: Should You Stretch Before Exercising?Alexandra Halleran
Hey, hey Poga People! Before we "stretch" into the topic of the day, we wanted to say how EXCITED we are about our newest yoga mat launched just last week! Click here to check out the newer, lighter, more portable Pogamat! When I think about stretching (especially pre-workout stretching), I automatically revert back to my high [...]

When I think about stretching (especially pre-workout stretching), I automatically revert back to my high school days where we did group “stretching” and warm ups in gym class (if it could even qualify as that, considering how few of us were actually cooperating!). More particularly though, I think of every sports team I was on growing up and how we would religiously stretch, warm up and cool down as a unit before and after every practice and game. We would do this like clockwork, never skimping and not daring to half-ass it.

I remember we might have started with a light jog a few times around the field and then we would segue into a 10-15 minute static stretching session by going around in a circle, each taking the lead on a new stretch. We would then perform about 10 minutes of dynamic stretches such as high-knee runs, glute kicks, lunges, side lunges, high kicks, etc. and then we would finish by performing drills pertaining to the sport. We took this warm up seriously and it was always done as a team. Sound familiar?! We thought so!

So, why did we do this? Why was it so important? First off, we were taught this ritual of warming up and stretching from a young age. Our coaches and parents encouraged us as athletes to regard the warm up and cool down as an essential part of both the training session and the competition itself, as well as a great team-building activity. It became ingrained in us. But why was it so important in the first place? Sports injuries are often a result of insufficient preparation to get the body’s joints and muscles warm and loose. It has long been the belief that the warm-up is one of the most important components of injury prevention.

It was this concept of warming up that was ingrained into my brain at a young age and fostered all the way into my adult years that I always just assumed stretching was, in fact, a necessary action to take before moving on to the main workout. That said, when it boils down to working out individually (which, as adults, most of us try to do), the warm up tends to get pushed to the backburner. Is it possible that it isn’t as important as it was cracked up to be? Were we, as kids, misguided in not only what we were doing, but the order that we were doing it in? Or maybe we don’t even need a pre-workout warm up at all? Let’s explore all of this and find out!

What is stretching anyway?

Stretching as it relates to physical health and fitness, is the process of placing particular parts of the body into a position that will lengthen, or elongate, the muscles and associated soft tissues. Upon undertaking a regular routine, a number of changes begin to occur within the body and specifically within the muscles themselves.

The 2 Main Types of Stretching

Let’s break it down. If you start to look up the different types of stretches, you will get a variety of different answers including anywhere from 5-8 different categories, different types within these categories and different opinions as to where each type should fall. It can start to become very confusing and downright overwhelming. Although there are many different ways to perform pre-workout exercises, they can all be grouped into one of two categories: Static or Dynamic, which we will focus on in this article.

To keep it simple, the term “static” refers to stretches that are performed without movement. In other words, the individual gets into the position and holds it for a specific amount of time. The term dynamic refers to stretching exercises that are performed with movement. In other words, the individual uses a movement to extend their range of motion.

*** While we will focus on static and dynamic, it is important to be aware that there are other types of stretching, as well. In case you are interested in further learning about the full range, scroll to the bottom of this post for a more in-depth breakdown.

The Debate About Pre-Workout Stretching

If you were to ask professionals in both the medical and physical fitness fields whether or not warming up before a workout is beneficial, you might get a variety of answers. Recently, there has been a lot of research (100+ valid studies) that might contradict the belief that performing static stretching prior to a workout or athletic competition helps to reduce the risk of a muscular strain injury. These studiesshow that static stretching before exercise can lead to a decrease in strength, power and speed, therefore limiting an athlete’s performance. As a result, there have been reputable Sports Medicine educators that have come out condemning static stretching as a part of a warm-up routine.
There is, however, a catch to all of this research! When taking into consideration all of the studies performed and taking a hard look into the finer details, the findings show that the issue is actually with static stretching of 45 seconds or longer to have the harmful effects on muscular performance (including decreases in strength, power and speed). Therefore, if you avoid long duration stretches and instead stick to 30-second increments, you will still produce improvements in muscular mobility.

Still, studies and professionals suggest dynamic exercises (for flexibility) that are performed through a full range of motion for pre-workout warming. These are typically held for just three to ten seconds in order to help prepare the body for the work it is about to do. The main purpose is to increase movement of the joints through a specific range of motion. This helps to increase core temperature and blood flow, wake up the central nervous system and has the ability to improve force production and explosive power. Other benefits include increasing body awareness, and helping with stability and balance—all just during the warm-up!

One thing to note, when use utilize dynamic movement, it should be tailored to the specific type of workout you are about to perform. For examples, runners should target the muscles used for running. Examples of dynamic stretches before a run would include: butt kicks, pike stretch, leg lifts and walking lunges with and without a rotation.

Post-Workout Stretching

According to RadiantHealth.us, there is an optimal time and place for static stretching; after your workout is complete. The reason is that if your workout is a strenuous one, your muscles are likely to be sore. Holding a pose that focuses on specific muscle groups will help ease any post-exercise pain you might otherwise feel. Your muscles will still likely hurt, but the pain will be less severe and long lasting.

Further, static stretching improves flexibility by moving joints through a specific range of motion, however, it does not increase your core temperature. Other effects include suppressing the central nervous system, relaxing the muscle spindles by lengthening them, and has been shown to actually reduce power and force production. This is great for relaxing your muscles after a workout. Individual muscles like hamstrings, quads, and hip flexors, are stretched versus dynamic moves, which usually involve your full body.

According to a New York Times Magazine article, people who play any sports that involve leaping, sprinting and forceful, potentially muscle-ripping movements (i.e. basketball, soccer, tennis, etc.) should warm up in advance. If you are opposed to taking the extra time prior to a run or cycling session, don’t fret. As a general rule of thumb, runners and cyclists can adequately warm up by simply jogging or pedaling lightly. Ultimately, the choice is yours, though we would recommend a nice pre-workout stretch. After all, it can hurt (as long as you keep it under 30 seconds for static or simply stick to dynamic). Stretching offers a wide range of benefits, as noted above. Regardless of what you choose for pre-workout, stretching after exercise or the occa­sional yoga class is advisable for everyone! More on that to come, Pogamat Tribe! Now go on, grab your Pogamat and get limber!

Additional Resources (as promised): A Breakdown of the Different Types of Stretches

• Static – this is when you extend a muscle to the full extent of your ability and holding it for 15 to 30 seconds. For example, when you perform a stretch and hold the tension you feel in the area of the body that you are lengthening, you are performing a “fixed” stretch (just avoid pushing it to where it hurts).
• Dynamic– a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.
• Passive–performed when a partner moves your body into a stretch and proceeds to hold the tension while you are completely relaxed.
• Ballistic– this involves using your body’s momentum to bounce in and out of stiffness (not recommended by many experts for the fear of potential injury).
• PNF (proprioceptive neuromuscular facilitation)– describes a combination of passive stretching followed by different types of muscular contractions. During the common “contract-relax” PNF, a partner pushes you into a short duration stretch that is followed by a brief 5-10 second contraction of that muscle. After relaxing, the partner then pushes the muscle further into another stretch.
• AIS (Active isolated stretching) –performed in sets of reps, much like weight training. Each stretch is only held for two seconds before it is released and then held again. Each subsequent stretch should increase in intensity over the course of the set.
• Myofascial – a release utilizing a foam roller to stretch muscles and fascia, the body’s complex system of connective tissues. Pressure is applied by moving a foam roller over the target area in short, controlled movements. Similar to deep tissue massage, but it can be self-administered.
• Isometric – a form of passive stretching similar to PNF, but the contractions are held for a longer period of time. To perform, assume the position of the passive stretch and then contract the stretched muscle for 10 to 15 seconds. Be sure that all movement of the limb is restricted. Then relax the muscle for at least 20 seconds. This procedure should be repeated two to five times.

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https://pogamat.com/blogs/pogamat-blog/why-breakfast-still-matters-despite-what-some-studies-say2017-06-05T22:55:13-06:002017-10-04T15:21:35-06:00Why Breakfast Still Matters (Despite What Some Studies Say)Alexandra Halleran
Hello Pogis! Before we dive into this topic, we wanted to say how EXCITED we are to be launching a new product (less than a week to go!), the new and improved Pogamat XL! Click here to be the first to know when we go live and the mats are available! Now, on to a [...]

For years, there was (and still is) the notion that breakfast is the most important meal of the day for the health conscious. The concept states that breakfast contributes to a whole host of health benefits including but not limited to weight loss. Now, if you are a breakfast-lover, we aren’t here to burst your bubble. However, studies have shown and proven that both when you eat your meals, as well as how often you eat them does not really matter when it comes to weight loss. What truly matters is your intake of calories, what you consume and having a balance of the proper macronutrients (the ratio of protein, carbohydrates and fats), combined with your workout habits that will truly determine your overall health and weight.

While there are mixed results as to whether or not eating breakfast contributes to weight loss, the bottom line is that, in order to maintain overall health, breakfast is a crucial meal to incorporate into your day (despite these studies). Now, it may not result in direct weight loss, but, bear with us. It just might give you the energy, focus and discipline that directly correspond to losing weight, staying healthy and getting in a productive workout. Rest easy breakfast buffs, here is why we think breakfast should be consumed each and every morning, and you just might not care about the weight loss piece any more.

For the Early Morning Exerciser

For many, working out in the morning is the only time available to get to the gym or get an in-home session in. This could be due to a strenuous work schedule, or that it has to get done before the kids wake up, or to avoid losing the motivation to workout as the day goes on, or any combination of these and other factors. So, why would eating breakfast benefit the early morning workout?

There have been mixed reviews on the topic of eating before or after a workout and this could also varies between women and men. Whether you eat pre or post workout, the difference in calories burned is quite insignificant. At the end of the day it all boils down to calories burned vs. calories eaten. You need to fuel your body with energy prior to exercise so that you can get the most out of your workout so, we would suggest eating something light about an hour prior to the gym and then again within about a 2 hour window post gym. After exercising, your body absorbs vitamins and minerals the best and needs food to build muscle. If you delay eating for two hours, your body may not build as much muscle. Another tip, try incorporating a meal that’s high in fiber, protein, and healthy fats like avocado or nuts into your post-workout meal (stay tuned for some easy, healthy breakfast recipes in a future post).

A few recommendations on pre gym snacks include:

– A serving of plain yogurt (add fruit and/or granola)

– An apple-and-peanut-butter combo (upgrade with raisins and chia seeds)

– A half a serving of a fruit and kale smoothie (add chia seeds and flaxseed)

Going a step further, according to an article published by Bodybuilding.com, eating before exercise promotes substantial increases in excess post-exercise oxygen consumption (EPOC). More EPOC equals more fat burned. This favors eating prior to performing cardio. On top of that, fasted cardio can have a catabolic (induces the breakdown of larger molecules into several smaller building blocks) effect on muscle. Studies show that training in a glycogen-depleted state substantially increases the amount of tissue proteins burned for energy during exercise. To sum this up, the idea that performing cardio on an empty stomach (which is thought to burn fat at a higher rate) is misguided as the effects on body composition won’t be any better than if you trained in a fed state.

There’s also the intensity factor to consider. Research indicates that high-intensity interval training is more effective than steady-state cardio for fat loss. Protein losses can exceed 10 percent of the total calories burned over the course of a one-hour cardio session — more than double that of training in the fed state. If you have ever engage in a high-intensity workout on an empty stomach, you can probably attest to the fact that it did not go over too well (perhaps even making you feel lightheaded or sick). In order to perform at a high level, your body needs a ready source of glycogen. Without them, your body cannot perform which results in a wasted high-intensity workout.

Breakfast Can Serve as Weight Gain Prevention

If the argument states that eating breakfast does not aid in fat loss, then how on earth can it prevent weight gain? Sounds contradictory. However, it is really quite simple. According to BusinessInsider.com, breakfast ensures that you don’t overeat later in the day by helping to stabilize blood sugar (which prevents hunger pangs). If you eat something in the morning it will help stabilize your blood sugar levels, which helps keep hunger in control. If the first meal you’re eating is not until the afternoon, chances are your blood sugar will be low, which will translate to you feeling hangry (don’t worry, we’ve all been there!) and that can lead to you grabbing the first thing you can get your hands on. This often leads to the quick and easy food choice which is often not the healthiest.

So, while eating in the morning won’t burn more body-fat, it might help in other ways. Skipping breakfast makes you hungrier at lunchtime and a working lunch is usually full of stress, time constraints and not exactly the best nutrition. The honest truth for most people means that no breakfast and a poor lunch choice will inevitably result in junk food snacking during the day, poor dietary choices and over-eating. At the end of the day, all of of these directly correlate to weight gain.

Breakfast and Long-term Health Benefits

Long-term health and eating a morning meal might be more connected than you think, especially when it comes to heart and diabetes risk. A new statement from the American Heart Association (AHA), determines that eating breakfast, avoiding late-night eating and mindful meal-planning are associated with a lower risk of heart disease, blood vessel diseases and stroke. The best advice is, in the end, is to eat breakfast. Why? The AHA statement lays out important connections between eating habits and long-term health. People who eat breakfast, past studies have found, tend to have lower cholesterol and blood pressure. Skipping breakfast, on the other hand, is linked to obesity, poorer nutrition and even problems with glucose metabolism, including full-blown diabetes. Studies have also found that eating a larger breakfast, relative to lunch and dinner, is linked to better glucose and insulin levels than eating a larger dinner, relative to breakfast and lunch.

Ultimately, the Breakfast Choice is Yours

Eating breakfast should be made a priority to kick off the day, even if it is just a piece of fruit and some yogurt but ultimately, the choice is yours. Just be sure to choose a healthy, nutrient-rich breakfast and avoid those “sugar bombs”that are mistakenly called breakfast. If your body truly does not feel hungry in the morning, we suggest listening to your body but being thoughtful in how you will make up those nutrients needed, later in the day. However, if you feel hungry in the morning and want to begin incorporating healthy breakfast habits, go for it!

Now, trust us when we say we know what it’s like to catch yourself binging on coffee and free doughnuts in the office (or a giant bowl of Fruit Loops & Marshmallows cereal, just sayin’!). We suggest paying more attention to what you are doing and just noticing what your habits are, taking note for about a week. Then, if you want to make tweaks you can go about it in a more mindful and well-thought out manner. So often, when it comes to eating, we go for convenience over mindfulness. If you begin to pay attention to what you eat and when you eat it, you will begin to notice if you have set yourself up for unhealthy eating habits. If you are interested in making changes to your eating habits, see our post on 5 Steps to Health Goal Success. Preparation and planning is the best option for developing a habit of healthy morning eating, and will benefit you in the long run.

We also know what it’s like not be a morning person and to squeeze in every minute of sleep you can get in the morning hours and race around like a mad person getting ready before you have to be out the door. So, we’ve got your back! Stay tuned for some healthy breakfast ideas and recipes to go with them. Try incorporating breakfast into your routine for at least two weeks and see how you feel!

Disclaimer: Please exercise caution in attempting any recommended workout and honor your own body. While I am a certified yoga instructor, these views are my perspective alone, based on my own experiences. Always consult a certified yoga instructor, trainer, physical therapist, etc. for additional guidance and instruction.

Picture this….

Your alarm goes off abruptly, startling you out of a peaceful sleep. You are barely roused and quickly hit the snooze button. You lay there, allowing your body and mind to acclimate to your surroundings. You begin to gently bring some movement into your limbs, stretching your arms overhead for a full-body stretch. Then you feel it. The tightness in your body and that dull achy feeling deep in the muscles, tendons, and ligaments around your joints.

You reflect on how busy the week has been between work deadlines, house guests, family obligations and extracurriculars (not to mention your social life!). There has been no time to get to the gym for a workout and certainly no time for yoga. Where has the time gone?! you think to yourself. It has been two weeks since you had a real workout and your body is definitely feeling the resulting effects.

So what can you do?

The best, most convenient option for immediate relief would be to implement an in-home yoga practice into your day. This practice can be done in the comfort of your own home, first thing in the morning, just before bed, or anywhere in between. It gives you no excuse to not practice because it can be done on any budget, in as little as 20 minutes, with no commute time, requires very little space and take just a little bit of thought up front. Now this is not to say that you should give up on your studio practice, but, when you are in a pinch or even adding this to your typical workout routine you could benefit your life in an big way, all while creating a zen space right at home.

Now, I know what you’re thinking. You have already read up on the benefits of practicing yoga at home and how to go about doing so. You’ve tried to execute it but it never stuck, there were too many distractions, you didn’t know how to guide your own flow or you didn’t even know where to begin. Trust me, I get it! As a certified yoga instructor, I struggle with it as well. I know that if it is difficult for me (and I teach yoga), then others must find it challenging, too. Not to worry. I think that with the right set-up and a little bit of organization before you begin, you will be able to create your very own at-home yoga flow.

Create a designated space

My first recommendation would be to create a designated space in your home or yard (depending on the time of year, time of day, weather, etc.) that is consistent for where you will practice. This may require some creativity initially but you only need a space large enough to fit your yoga mat and about one foot of space surrounding the mat. I currently live in a 700-square-foot space (downsized from a 2,000-sqaure-foot home so there is a LOT crammed into a small space). To say that space is tight would be an understatement. If I can make it work, you can too!

This does not mean that this space can’t be multi-functional, it simply means that you should have a designated spot so that it doesn’t require thinking and de-cluttering each time you want to practice. The space doesn’t have to be large, but it should be quiet, clean and safe.

This assigned space also means you get to create a space that feels zen and that is open to your own interpretation. You can place essential oils or rosewater nearby for a morning pick-me-up or a candle or two in your space for an evening zen practice. You can add anything that would bring stimulation to the senses and create a safe-calming environment. Creating an inviting environment for yoga can make a huge difference, so by all means get as creative as you like! Roll out your yoga mat and get ready to flow!

Helpful tip: Pogamats are PERFECT for an at-home practice because the thicker the mat, the better, especially when the flooring is not made specifically for exercise like you might find in a studio.

Begin Your Practice with 5-10 Minutes of Breathing/Meditation

Because yoga has just as many (if not more) benefits to the mind as it does to the body, it is important to begin the practice with either a 5-10 minute meditation or a controlled breathing exercise to get you in the zone and create a calm, de-stressed frame of mind.

I would recommend keeping this simple to start. Get into a comfortable cross-legged seated position on your mat (Sukhasana), sit up tall and allow your muscles to relax as you let gravity sink you deeper into the floor on your exhalations. For the breathing exercise, try to first master your basic “ujjayi pranayama”. To do this, inhale and exhale through your nose and into your belly, creating a slight constriction through the back of your throat which adds a natural resistance to the breath. Try to focus your attention solely on your breath.

To take this a step further, begin to lengthen your inhalations and exhalations to be equal beginning at four counts each (i.e. breathe in for a count of four, breathe out for a count of four). You can increase the counts over time up to 8 counts per inhalation and exhalation.

The other option I recommend is to use an app such as Headspace or Calm to go through a guided meditation if you need the help developing a meditation practice.

*** Side note: I will be creating a more in-depth post on breathing and meditation soon, so stay tuned!

Create a Simple Yoga Flow or a Series of Stretches

This is often the most critical and challenging aspect of an at-home yoga practice. The flow and physical postures piece of the yoga sequence is often quite difficult because we are used to being guided through our yoga flow by a teacher and told what to do and how to do it. For this reason, it is important to realize that an at-home practice is going to look and feel far different than it would in a class setting. Set that expectation from the start and, instead, listen to the needs of your body and allow yourself to move accordingly.

Begin your practice with Surya Namaskar A, especially if you are choosing a morning practice, as “Sun A” is the perfect flow to awaken the body and focus the mind. See this great step by step instruction of each pose from BuzzFeed. Just 20 minutes of flowing through Surya Namaskar (Sun Salutation) can have tremendous effects on wellness and can even get you out of a mental slump, according to a recent study in the International Journal of Yoga. This can be the extent of your practice, OR you can add on Sun B or any additional stretches you need. Again, let your body direct you based on what you feel.

Another option is to put a little prep-work into creating a series of stretches that target a specific area of the body. This way, we have direction with our practice and can cater to our specific needs for that day. For example, let’s say you get home from work and have lower back pain from sitting at a desk all day, then you might gear your practice to address the lower back.

***Side note: I will be creating a post with specific sequences and stretches to try at home in an upcoming post! Keep an eye out!

Allow Yourself to Complete Your Practice in Final Savasana

Savasana (corpse pose) is an important way to round out your practice because it allows your breath and heart rate to return to their natural state, your muscles to relax and your body temperature to normalize. It also acts as an effective de-stressing tool because it requires a complete stillness of mind and body.

I suggest setting a gradual alarm just before you allow yourself to get into this final pose so that you are able to fully relax without becoming restless or worried about falling asleep. Have this all set up prior to beginning your practice and set your alarm before savasana.

Creating your own at-home practice is like developing a muscle. It takes time and practice and, while it may feel strange at first, over time it will begin to feel more natural. The benefits are endless and it puts you in a position where you are really able to fully listen to your body and give it what it needs.

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https://pogamat.com/blogs/pogamat-blog/how-to-reach-your-health-goals-in-5-easy-steps2017-05-08T20:38:10-06:002017-10-04T15:21:38-06:00How to Reach Your Health Goals in 5 Easy StepsAlexandra Halleran
Welcome to post #1 of the new Pogamat blog! Let's jump right in! As humans, it can often be a challenge to stick to a goal without setting a proper plan in place first. Before we dive in to topics that revolve around specific goals, I thought it would be important to talk about how to [...]

As humans, it can often be a challenge to stick to a goal without setting a proper plan in place first. Before we dive in to topics that revolve around specific goals, I thought it would be important to talk about how to set a health goal that is attainable and, perhaps more importantly, how to stick with it. Side note: this is particularly relevant to a health-related goal, however it can be applied to any type of life goal!

How many times have you said to yourself, “That’s it, I can’t take this any more! I need to stop (insert bad habit here)!”? Maybe that includes snacking on junk food while doing work (if you’re like me) or perhaps it’s lounging on the couch watching Netflix for three hours at the end of the day instead of going to the gym. Whatever your weakness, we know that we should be making healthier choices yet we have fallen into a routine where making poor choices has become a habit… a bad habit!

We proceed to tell ourselves that tomorrow is the day that we will stop the bad habit(s), refocus our commitment to leading a healthy lifestyle and, in that moment, we believe that, just like that, life will be forever changed for the better! Wishful thinking, right?! I have been in this position more times than I’d like to admit. The problem with this type of thought process is that we often do not set forth a realistic action plan to reach our goal(s). Without determining our specific end goal, we are setting ourselves up for poor results or complete failure because we have nothing tangible to work toward. In order to have a greater chance of successfully reaching a goal, we suggest the following steps:

Step 1: Pick one goal at a time. START SMALL!

Step 2: Change your mindset.

Step 3: Get specific.

Step 4: Have an accountability partner.

Step 5: Make the goal as seamless as possible.

Step 1: Pick one goal at a time. START SMALL!

Too often, we put too many eggs in one basket. For example, we decide to not only start working out, but we are also going to give up sugar, get 8 hours of sleep each night, begin a juicing diet and start meditating, all at once! I don’t know about you, but I am already overwhelmed! While these are all wonderful goals to strive for, choosing to begin everything at once can be a sure-fire way to fail at all of them. When we set unrealistic goals for ourselves it puts undue pressure on us before we have even begun the task at hand! Start by setting one specific, realistic and attainable goal. Work to reach success in that first, then you can slowly begin to incorporate additional lifestyle changes into your routine. The more you are able to see successful results one goal at a time, the more you will be able to achieve in the long run.

Step 2: Change your mindset.

According to U.S. News and World Report, some 80 percent of New Year’s resolutions fail by the second week in February. The cause? Failure to enhance your ability to support consistent motivation or to handle the inevitable stress and pain involved in change. Essentially, any change will inevitably cause stress and this newfound pressure can often lead to self-sabotage. So how do we overcome this obstacle? We should be prepared to expect a state of emotional change any time we are making a physical life change and understand that some stress will follow. We then have to begin to develop self-discipline like a muscle. Recognize that there will be friction with change and that once you begin to see results, that friction will become easier to endure.

According to Tim Ferris, when trying to maintain a new habit, it is best not to expect yourself to follow it at all times. He goes on to say that adherence to habits ebb and flow so if you have a slip (e.g. when you miss a gym day or eat a pint of ice cream), it is better to anticipate that this will happen from time to time. As humans, when we digress in something (such as a goal we are trying to reach) we often end up scraping the whole thing because we become so down on ourselves for it. If we keep in mind that, by human nature, we are bound to have slip-ups now and again, we can take these setbacks in stride and move past them.

Step 3: Get specific.

While I am sure you have heard this one before, sometimes, important points need to be reiterated. This one is extremely significant; perhaps the most important step in this process. Many people resolve to start exercising, but quit a few months later because they don’t see results. In order to best achieve long-term success, be clear about what you want to accomplish. One of the best methods to setting a specific and strategic goal is using the S.M.A.R.T. (Specific, Measurable, Achievable, Relevant and Time-bound) goal process. The more specific you get, the better you can track and determine whether or not you have made progress toward your goal. Here is an EXAMPLE of goal setting using the S.M.A.R.T. system:

Specific: I will lose 20 pounds in 6 months by working out at the gym 5 times a week for one hour each day so that I can be fit and healthy for my wedding day and lead a more motivated and energetic life.Measurable : Weigh yourself regularly on the way to reaching your target date (i.e. once a week every Monday after your workout).Attainable: Consider whether it is realistic for your body to lose 20 pounds or, if you already at a healthy weight, adjust the goal accordingly.Relevant (Finding the “why” or motivation): I want to lose the weight to look and feel good for my wedding day.Time-Oriented: I will reach this weight loss in 6 months time.

Step 4: Have an accountability partner.

An accountability partner is another crucial piece to making successful strides toward your goal, however, it is important to find someone reliable and committed. If you don’t have an “accountability partner” (someone going through the same process that you are), simply telling family, friends or coworkers about your goal is a great way to keep on track, especially if they commit to asking you about your progress along the way. When you tell someone your goals it automatically creates some form of accountability because sharing your goals can help motivate you to accomplish them.

Nowadays, there are many gyms out there that create a team atmosphere or fitness challenges around helping you reach your goals. These gyms are great for someone that needs that extra push. Another great and effective idea is to begin a blog about your goals and tracking your progress. Many people have done this and have found that their readers and followers keep them accountable for reaching their goals.

For this particular step, I also strongly encourage you to write down your goals. This could be written in a journal; perhaps dedicate a journal specifically for your health and fitness goals. Additionally, there are numerous apps that will track your goal progress, as well. Some that you might find helpful are the following:

• Productive (habits & daily goals tracker): An app designed to help give you reminders, stats and Apple watch implementation to help keep track of goals.
• Stickk: Helps you stick to a goal by putting it in writing (commitment contract) and gives you incentives to reach it.
• Weightdrop: Simple weight tracker for anybody wanting to gain or lost weight.
• Be Focused: Helps you break up individual tasks and get things done in intervals while tracking your progress.
• Daily Tracker+ Journal, Day planner (by Lumen Spark, LLC): An all-in-one app that lets you take notes, make lists and keep track of everything in your life.

Step 5: Make the goal as seamless as possible.

Set your goal conditions carefully. Ideally, you should be making the goal you set easier by organizing and protecting your time to the best of your ability. What do I mean by that? Taking the time up front to clearly set an action plan in place, will save you time and energy in the long run. Once you create a daily and/or weekly routine, and stick to it, it will quickly start become second nature. We recommend sitting down on a Sunday night and writing out a weekly schedule that includes exactly what days and times you will execute your workout or, if your goal is diet related, write out a meal plan for the week. As creatures of habit, when we are able to plan ahead and see the big picture we stay better organized with less chance of it being a flop.

The time is now, all you have to do it start! Now, go get ’em!

What is a goal you want to reach? How are you planning to get there? We would LOVE to hear from you!

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https://pogamat.com/blogs/pogamat-blog/welcome-to-the-pogamat-blog2017-05-06T09:00:07-06:002017-10-04T15:21:41-06:00Welcome to the Pogamat BlogAlexandra Halleran
Welcome to the new and improved Pogamat blog! With summer fast approaching and swimsuit season on people’s minds, it seemed like the opportune time to begin giving our customers access to valuable health, fitness and wellness information.

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Welcome to the new and improved Pogamat blog! With summer fast approaching and swimsuit season on people’s minds, it seemed like the opportune time to begin giving our customers access to valuable health, fitness and wellness information.

At Pogamat, we have tested methods, workouts and diets ourselves (or done lots of research) so that you don’t have to! This blog is not only targeted to our customers and followers who are gearing up for bikini season (although the information we provide will help with that!) but, more importantly, it is for anyone who wants to commit to and implement healthy eating habits, workouts and realistic techniques to help lead a more focused and intentional way of life. How does that sound? Are you ready to dive right in?! Good, we are too. Stay tuned!

What We Do

Based in beautiful Colorado, Pogamat is a manufacturer of high-quality exercise and yoga mats. Our customers are personal trainers, yoga instructors, gym owners, coaches, athletes, moms, dads, yogis, current and retired military and everyone in between! We pride ourselves on the sustainability and versatility that our mats offer our valued customers!

Benefits of Pogamat:

► No Odor – You will not need to let Pogamat “air out” before using. You can unroll Pogamat and start working out immediately.

► Anti-Slip Surface – The top of the exercise mat has a non sticky grip and traction to keep from slipping.

► Material Doesn’t Crumble – Pogamat is made of high quality material and designed for high intensity workouts. You can wear shoes on Pogamat and it will not crumble into small pieces There will be NO clean up after a workout.

► Great On Any Surface – Pogamat has a textured bottom to prevent sliding on any surface. Pogamat has been used on carpet, tile, hardwood, grass, in garages, parking lots, and at the beach.

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https://pogamat.com/blogs/pogamat-blog/our-ambassador-yogi-bear-claire2017-02-22T11:28:11-07:002017-10-04T15:21:42-06:00Our ambassador @yogi.bear.clairePogamat
That light that shines from within when you are in your element. #Repost @yogi.bear.claire Join our community!

fascinating. It serves as a reminder to use our yoga practice off the mat as well as on it. I don’t think I’d ever tried this pose before, so I used my @infinitystrap to assist in the twist! I had a better version of this photo in which my face doesn’t look so serious and in which I’m actually twisting the CORRECT way (oops, haha), but I couldn’t resist using this one because of my cat.

I also have to point out that I recently added a few new tanks to my @fourseeapparel collection, including this adorable panda yoga tank! Use “thievingbird87” at checkout for 15% off their website! (www.fourseeapparel.com), and use that same discount code at @pogamat (www.pogamat.com) and get yourself an awesome yoga towel like mine for 40% off!

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https://pogamat.com/blogs/pogamat-blog/welcome-to-selflovefebruary2017-02-16T21:28:54-07:002017-10-04T15:21:44-06:00Welcome to #SelfLoveFebruaryPogamat#SelfLoveFebruary We are so happy to have you joining us as we show ourselves some love and support one another.

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https://pogamat.com/blogs/pogamat-blog/acroyoga-with-rachel-rocky_mountain_yoga_girl2017-01-31T12:58:17-07:002017-10-04T15:21:52-06:00Acroyoga with Rachel @rocky_mountain_yoga_girlPogamatrocky_mountain_yoga_girl We are all a little weird and life’s a little weird, and when we find someone whose weirdness is compatible with ours

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rocky_mountain_yoga_girl We are all a little weird and life’s a little weird, and when we find someone whose weirdness is compatible with ours

, we join up with them as fall in mutual weirdness and call it love @traviskeever

Morning #acroyoga fun Inspired by the awesome @arifishmama and her hubby.
LOVE our @pogamat for all of our weirdness and silly fun. Use “rocky_mountain” for 40% off
Top by @onzie Bottoms by @deadpool which explains the badass

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Our ambassador _monette is getting so close to 10,000 followers. Don’t forget to join in on her giveaway! She has some generous sponsors who agreed to gift you some amazing prizes!
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Much love to you all!🤗️

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https://pogamat.com/blogs/pogamat-blog/thank-you-ambassadors2017-01-25T09:00:40-07:002017-10-04T15:21:59-06:00Thank you ambassadors!PogamatAmbassadors! Don’t forget we have a giveaway going on just for you!

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Ambassadors! Don’t forget we have a giveaway going on just for you!

Share a photo with your favorite Pogamat product, tag Pogamat, and enter for a chance to win a Pogamat XL, a Pogamat towel, a Pogamat t-shirt, and a shoulder strap! Good luck! Don’t forget to share your personalized discount code as well!

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https://pogamat.com/blogs/pogamat-blog/pogamat-ambassador-challenge2017-01-24T21:58:42-07:002017-10-04T15:22:00-06:00Pogamat Ambassador ChallengePogamat
We are starting a Pogamat Challenge for Pogamat Ambassadors only! Just as a thank you for being such amazing

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We are starting a Pogamat Challenge for Pogamat Ambassadors only! Just as a thank you for being such amazing ambassadors and repping the Pogamat brand in such an amazing way!
Starting today until Sunday, January 29th! Winners announced Sunday night.

To enter- you must be a Pogamat Ambassador, post every single day (until Sunday) and tag Pogamat, of course! Post any photo featuring any Pogamat product along with your discount code.
WOOHOO! Thank you guys so much for being so wonderful! Prizes include a Pogamat XL, Pogamat towel, shoulder strap, & Pogamat tee!